Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Ipsilateral Split Squat
A unilateral lower body exercise holding a dumbbell on the same side as the front leg, targeting quads, glutes, and hamstrings to build strength, balance, and core stability; corrects muscular imbalances.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Adductors, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Adductors
4/10Adductor Magnus
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand holding a dumbbell in the hand on the same side as your front foot, feet hip-width apart; step one foot back into a split stance with back foot on toes.
- Engage core and maintain upright torso.
- Bend both knees to lower body vertically.
- Lower until front thigh is parallel to ground and back knee hovers above floor.
- Drive through front heel to extend knees and hips.
- Push back to starting split stance.
- Repeat reps on one side before switching.
Coaching Tips
Form Cues
- Drive through front heel
- Keep torso upright
- Knee tracks over toes
- Brace core tight
- Stay vertical, no rocking
Breathing
Inhale as you lower, exhale as you drive up; brace core throughout.
Tempo
3-1-1
Range of Motion
Front knee to 90 degrees with thigh parallel to floor; back knee near ground without touching unless controlled.
Safety
Safety Notes
- Start with light weight or bodyweight
- Avoid if acute knee or hip pain
- Ensure stable surface
- Control descent to prevent joint stress
- Stop if balance is lost
Spotting
Spot from behind at hips for heavy sets; use rack safeties if elevating foot; not typically needed for moderate loads.
Common Mistakes
- Front knee caving inward
- Leaning or twisting torso
- Excessive forward knee travel
- Bouncing at bottom
- Uneven foot placement
When to Avoid
- Acute knee injuries
- Hip impingement
- Severe balance issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Mastery of bodyweight split squat
- Basic lunge proficiency
Also known as
Ipsilateral DB Split Squat, Same-Side Dumbbell Lunge, Single-Arm Loaded Split Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Split Squat
Dumbbells
Quads
Dumbbell Split Squat Jump
Dumbbells
Quads
Dumbbell Ipsilateral Lunge
Dumbbells
Quads
Dumbbell Bulgarian Split Squat
Dumbbells, Flat Bench
Quads
Dumbbell Contralateral Split Squat
Dumbbells
Quads
Dumbbell Ipsilateral Reverse Lunge
Dumbbells
Quads
Goblet Split Squat
Dumbbells, Kettlebell
Quads
Dumbbell Squat
Dumbbells
Quads
Dumbbell Jump Squat
Dumbbells
Quads
Dumbbell Sumo Squat
Dumbbells
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
